Mediterranean Cuisine’s Ancient Origins
As you explore Mediterranean cuisine, you’ll find its roots stretch back through ancient trade routes where spices, oils, and cooking techniques flowed freely between civilisations.
Greek coastal communities have been perfecting their distinctive herb-forward cooking style for thousands of years, with seafaring merchants introducing new ingredients like lemons and oregano.
The Roman Empire later spread these culinary traditions throughout its territories, creating the foundation for what we now know as Mediterranean cooking, including dishes like the one you’re about to make.
Ancient Trade Route Influences
Trade routes winding through the Mediterranean brought together the diverse ingredients we enjoy in dishes like lemon-herb chicken today. As merchants sailed between ports in ancient Greece, Rome, Egypt, and Phoenicia, they weren’t just trading goods – they were exchanging culinary traditions that would shape Mediterranean cooking for centuries to come.
You’ll find that many of the ingredients in your Mediterranean recipes travelled these ancient paths. Lemons, originally from Asia, made their way across trade networks to become a staple of Mediterranean cooking. The fragrant herbs you’re using, like oregano and thyme, spread throughout the region as sailors and merchants carried seeds from port to port.
Even the orzo pasta has its roots in these cultural exchanges, as ancient traders brought different grain-processing techniques across the sea. The spice trade was particularly influential – you can thank those determined merchants for bringing saffron, pepper, and other exotic seasonings to Mediterranean kitchens.
It’s pretty amazing to think that when you’re preparing this lemon-herb chicken, you’re actually cooking with ingredients that took centuries of trading to come together.
Greek Coastal Cooking History
While ancient Greece’s mainland offered abundant ingredients, it was the coastal regions that truly defined Mediterranean cooking as it is understood today.
You’ll find that these seaside communities developed unique culinary traditions that centred around fresh seafood, locally grown herbs, and the abundant olive groves that dotted the landscape. The constant maritime trade brought new spices and cooking techniques to these shores, enriching the local cuisine.
You can trace many of today’s Mediterranean cooking methods back to these coastal kitchens, where cooks would grill fish over open flames and marinate meats in olive oil, lemon, and herbs.
They’d often prepare meals outdoors, taking advantage of the region’s favourable climate. The practice of using citrus and herbs wasn’t just about flavour – it was also a practical way to preserve food in the warm Mediterranean weather.
As you explore Greek coastal cuisine, you’ll notice how simple ingredients like oregano, thyme, and garlic became staples that defined the region’s cooking style.
These time-tested combinations have survived through centuries and still influence how we prepare Mediterranean dishes today.
Roman Culinary Traditions
Rome’s culinary influence on Mediterranean cuisine extends far beyond its ancient borders, shaping cooking traditions that persist to this day.
You’ll find that Romans were masters at combining local ingredients with exotic spices from their vast trading networks. They popularised the use of herbs like rosemary, thyme, and oregano – the same ones you’ll likely use in your Mediterranean dishes today.
The Romans weren’t just about elaborate feasts (though they did love those). They developed practical cooking methods that you might recognise: grilling meats over open flames, using olive oil as a base for cooking, and creating herb-infused sauces.
They’re actually the ones who first introduced the concept of the three-course meal that’s so familiar to us now.
You can thank Roman cooks for spreading staple ingredients throughout the Mediterranean region. They cultivated wheat for pasta and bread, planted olive trees across their territories, and established vineyards that still produce wine today.
When you’re preparing dishes like grilled chicken with herbs or orzo pasta, you’re actually cooking with techniques and ingredients that Roman cooks perfected centuries ago.
Lemon-Herb Grilled Chicken with Mediterranean Orzo in Ninja Speedi
Description
This vibrant dish combines succulent grilled chicken with a fresh Mediterranean-inspired orzo pasta, creating a complete meal that's both nutritious and full of flavour.
The Ninja Speedi's dual-cooking capability allows the orzo to simmer while the chicken cooks to perfection above.
The lemon and herb marinade infuses the chicken with bright citrus notes and aromatic herbs, while the orzo absorbs the flavours of garlic, tomatoes, and Mediterranean vegetables for a harmonious blend of tastes.
Ingredients
Instructions
Combine 2 tablespoons olive oil, lemon juice, half the zest, garlic, oregano, and thyme. Marinate chicken for 15 minutes.
Bottom Pot:
Add remaining olive oil, orzo, stock, tomatoes, and season with salt and pepper.
Place pot in unit.
Crisping Tray:
Place marinated chicken breasts on crisping tray.
Position tray above orzo mixture.
Cooking:
Select Speedi Meals function, set temperature to 190°C for 15 minutes.
 When 5 minutes remain, add spinach to orzo mixture and stir.
Once complete, remove chicken and let rest for 5 minutes.
Stir feta cheese and olives into orzo.
Slice chicken and serve over orzo, garnishing with remaining lemon zest.
Equipment
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Note
Tips: For best results, ensure chicken breasts are of even thickness by gently pounding them before marinating.
If orzo appears dry during cooking, add an extra 60ml of hot stock.
The dish can be made spicier by adding red pepper flakes to the marinade.
Leftover portions will keep well in the refrigerator for up to 3 days.
